Main menu

Relax, Reboot With a Nap

Naps are typically associated with irritable children, seniors with plenty of time to wile away, or maybe someone battling sickness.

But plenty of other people are likely good candidates for a mid-day nap. There’s lots of evidence to suggest naps are a healthy way to recharge the batteries and can lead to more long-term productivity, not less.

Increasingly busy lifestyles in a culture that values hyper-productivity likely keeps many from napping because of the accompanying stigma of laziness, but it is commonly accepted that naps offer several benefits:

Relaxation/stress reduction

Reduced fatigue

Increased alertness

Improved mood

Heightened performance, including quicker reaction time and better memory

The National Sleep Foundation recommends a short nap of 30 minutes or less for short-term alertness. This type of nap is ideal for boosting alertness and performance without any accompanying sluggishness or interference with nighttime sleep.

Even when feeling particularly tired, a poor environment can make it difficult to fall asleep—make sure it’s a restful place to lie down that’s quiet, dark, and a comfortable temperature with few distractions.

Much research points to early afternoon as the ideal time for a nap. Napping late in the day, particularly for more than 30 minutes, can cause regular nighttime sleep to be restless, particularly for those who normally have bouts of insomnia.

A nap can also have psychological benefits as a way to relax and rejuvenate in the middle of an otherwise hectic day, although experts say longer naps can often produce sleep inertia, a period of grogginess that usually lasts only a few minutes.

Although nothing can replace regular, sound sleep for long-term health benefits, naps can be a tool to supplement periods of sleep deprivation and near-term fatigue, or just a way to slow down and relax in the middle of a day.